Exercising my Wrists

Went to the Dr's today, just a routine visit to get my flu jag and my bloods done. As I've been feeling better since I started taking Methotrexate I asked if I could use a exercise hand ball to strengthen my wrists. She said yes but to not over do it. So when I got home thought I would have a go. 3 squeezes was enough. Well within the hour could hardly straighten my hand. It's still sore and bent 18 hours later. Not been one of my better ideas. Just desperate to get back to work. Anyone got any better ideas how to strengthen my wrists or should I carry on and hope it gets better over time?

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  • Hi,

    I was told not to use an exercise ball as it encourages your fingers to hold a claw shape which you don't want. I was advised to get some play dough, keep it in the fridge so that it is firmer and use that. The kneading action strengthens fingers and wrist and it's kinda fun making play dough shapes whilst watching telly... But don't do too much to start with.

    All the best

    Ali

  • Thanks. That's a good idea. Will borrow some of my grandkids play dough. My hand is like a claw at the moment, and that's after just 3 squeezes. Not even big squeezes. X

  • Make bread or scones?

  • I was also told not to use these and was given yellow putty to play with by the occupational therapist. Therapeutic and fun - the sort of stuff I groaned about the kids getting all over the sofa when they were small. I was also given exercises like trying to hold a sheet of paper between your fingers and using the muscles to try and keep the fingers together while you try to pull the paper away. My hands have been far better since the meds kicked in so I have kind of neglected the exercises. Don't overdo it though - hope everything settles quickly.

  • I was advised to get a pair of clean socks and gently rub them and as my hands picked up strength I could squeeze them. One of my finger joints had almost fused because I hadn't been able to bend it. It did get much better after about six months of exercises and some kind of short wave therapy in our physio department - this was four years ago now. I've never had these problems again with them since but I do my exercises still daily!

  • Hya. My hand was ok before I squeezed the ball. Lol. Just didn't have any strength. Even a half full kettle was heavy, and couldn't use a tin opener. Thought I just needed a bit gentle exercise. Will try the sock and see how that goes. I'm just desperate to get back to work. Thanks for that tip. Just hope it doesn't take 6 months (my boss won't be happy) (she has been great with me though) x

  • Hi. That's what Ali was saying. Sounds a good idea. Going to give it a go. Thank you. Xx

  • ya. My hand was ok before I squeezed the ball. Lol. Just didn't have any strength. Even a half full kettle was heavy, and couldn't use a tin opener. Thought I just needed a bit gentle exercise. Will try the sock and see how that goes. I'm just desperate to get back to work. Thanks for that tip. Just hope it doesn't take 6 months (my boss won't be happy) (she has been great with me though) x

  • Hello there.

    You may find the video clips of hand exercises on the NRAS website useful. There are varying resistance strengths of the hand balls so probably the one you may have used may be too resistance. A tip to get started is just roll up some socks or a scarf and use that then build up gradually.

    Hope the clips help- check out the wringing out a cloth in warm water....the warm water helps too. nras.org.uk/exercise-videos

    Regards

    Clare

  • Thanks Clare. Will watch that.x

  • You could ask to see a physio and they will give you a sheet with hand exercises and show you how to do them x

  • Hello

    I play with a handful of horse chestnuts, depending on size, generally I roll them around in my hands. Never grasp them just roll them around.

    Also I lay them on the table and roll my hands over the top of them on the palm again hold the fingers loose and just generally close the the palm and fingers without grasping. I suffer trigger fingers and I find the conkers more gentle than play doe or a ball

    BOB

  • My physio advised me against specific exercise on my hands. She said just do normal movements (I type quite a lot, knit, whatever). I try to squeeze the sponge in the shower to rinse it out. Best to avoid a flare.

  • I find yoga hand stretching quite helpful and relaxing too.

  • Thought I would reply to yr text, I have had both wrist fused and I have found this exercise helped my wrist. Get yourself a 5 lbs bag of rice, than place this in a bucket. Simply dig your hands inside the bucket and play with the rice for five minutes. Pick up the rice and dig deep into the rice. Do this once a day and you will see how simply digging into the rice your wrist will begin to feel better.

  • I like that one Marjones... I might add a hint of rose or lavender oil to add to the relaxing defect :)

    Ali

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